ARCHIVIO WORKOUT

WOD DEL GIORNO

18/06/2024

Warm up
1 lap run
100 jj

Specific warm up
Activation and mobility

STRENGHT test
Find in 10’
1 rm Bench press

Wod
HB GAIA!!!!
400 mt run cash in
4 rounds for time
27 air squat
20 bp
27 sit up
400 mt run cash out

WOD DEL GIORNO

17/06/2024

Warm up
1 lap run

Activation and mobility for squat

Skill and safety review

Strength test
Find in 15 Min 1 rep Max of back squat

Wod: Hb Anton +14
Amrap 8’
4 shouttle runs
1 man Maker 2xdb

(Add 1 shouttle runs every round)

WOD DEL GIORNO

14/06/2024

Wg: 50 jumpin jacks
50 plank jacks
Ws: 10 squat and press plate
10 sumo dl
10 squat jump
X 2
Strenght: front squat from rack
6 reps ( 75%)
4 reps ( 85%)
1 reps ( 90)
And back ( 1’30” rest btw)
Wod: HB Valeria + 35
Team of 2
8 rnds of: 4 every partner
I go you go
3 Devil Press 2 db
5 burpess dl 2 dl
8 thrusters 2 db

WOD DEL GIORNO

13/06/2024

Wg: 2 lap run
Ws: 10 shoulder taps
10 inch worm
10 down and up
Strenght: 10 MT shuttle walk oh 2 KB + 10 shoulder Press banded rest 1’30”
3 SETS
Wod: benchmark cyndi
Amrap 20′
5 pull up
10 push UPS
20 air squats

WOD DEL GIORNO

12/06/2024

Wg: Roxanne
Ws: plate dl 10
Shoulder Press plate 10
G2oh plate 10
Strenght: 6 dl ( 85% RM)+12 box Jump + 1 lap run
4 SETS: 1’30” rest
Wod: for time HB ANNALISA!!!
35 Wall balls
35 alt db snatch
35 Russian sit UPS medball
20 Wall balls
20 alt db snatch
20 Russian sit UPS medball
10 Wall balls
10 alt db snatch
10 Russian sit UPS med ball

WOD DEL GIORNO

11/06/2024

Wg: 30 jumpin jacks
15 Mountain climbers
30″ plank
X 3
Ws: 10 scapula pull
10 plank walk out
10 bw lunges
X 2
Strenght: emom 8′
Even: 3/5 strict pull up
Odd: 6/8 deficit plate push ups
Wod: HB elisa +28
Amrap 10′
2 hang 2db/2kb snatch
8 lateral burpees over db/KB
10 pistol squat

WOD DEL GIORNO

10/06/2024

Wg: 1 lap run or 2′ machine
Ws: Animal walks
Strenght: Turkish get up 1db or 1 KB
5 reps each side ( light Weight) X 2 SETS
1’30” rest btw
Wod: benchmark Marie
Emom 20′
1 squat clean
2 Power clean
3 front squat
RX 60/40
Int 50/35
Scaled 40/25

WOD DEL GIORNO

07/06/2024

Warm up
1 lap run

S warm up:
Mobility and activation
Yoga barbell routine

Strength: shoulder press
5 X 4 sets of
New round every 90″
Use 60/70% of 1rm

Skill review: pull ups

Wod: for time
18 front squat
18 pull ups
1 lap run
15 front squat
15 pull ups
30/25 cal machine
12 front squat
12 pull ups
1 lap run

WOD DEL GIORNO

06/06/2024

WARM UP
1 lap run

S. WARM UP x3
10″ j Jack touch on floor
10 down dog teos touches
5 Russian baby make

CORE EMOM 8′
10″ hollow
10″ tuck up
10″ hollow
10″ vup
20″ rest

WOD HB JONA, ALE E ALESSIO

38 Box jump over
39 wall ball with partner
38 box step up 2 db
39 wall ball partner
29 partner mb sit up
1 lap run with band

WOD DEL GIORNO

05/06/2024

Warm up: 1 lap run

S warm up: X 3 set with pvc
10 pvc pass through lunges
10 jump over pvc
10 pvc back squat

Strength: 5 X 4 sets of back squat every 90″ use 60/70% of 1rm

Skill: hp snatch

Wod:
4 rft
400 MT run
10 hang power snatch

50/35 kg

WOD DEL GIORNO

04/06/2024

Warm up
x3 sets
10 bw thrusters
5 indù push up
10” skipp alto

specific warm up
yoga BARBELL routine

deadlift
5x 4 sets every 90” 60/70%

skill review
power clean/thrusters

Wod
7 rounds for time
Pace test

7 pc
7 thrusters
7 bp over bar double jump

Rx 40/25kg
goal 9’ – time cap 14’

WOD DEL GIORNO

03/06/2024

Warm up
3 sets
10″ plank jacks
5 tuck jumps
10 in and out squat on plate

S. warm up
2 sets
5 plate Kang squat
10 squat and press plate
10 goth plate

Skill review
2xdB deadlift
// Hang power clean
// Stoh

Wod
“Tsunami” – team of two
Amrap 20′

Partner A 10 shouttle runs 6+6 =1 rep)

While

Partner B perform 1 round of 2xdb DT
(If b finish before a wait partner a in front rack position)

Switch every round